Mix Up Your Menu

Mix Up Your Menu

It’s easy to get in a rut with our food choices.  We eat the same things week after week until it’s boring.  It’s smart to have some healthy go to’s that you can pull together easily, but boring can lead to unhealthy choices.  The same ole’ same ole’ doesn’t sound very good, so we reach for whatever is available.  To help you get out of that rut, here are a few easy recipes with tips for mixing up your ingredients.

Eggs and Spinach in a Cup

  • 1 tbsp. extra-virgin olive oil
  • 1/2 cup diced onion
  • Pinch of crushed red pepper flakes
  • 1 clove garlic
  • 4 cups packed baby spinach
  • Sea salt, to taste
  • 1/4 cup grated Parmesan
  • 4 large eggs

Preheat oven to 375 degrees F.  In a large skillet, heat oil over medium heat.  Add onion and red pepper flakes and sauté until onion is translucent, about 3 minutes.  Stir in garlic; sauté for 30 seconds.  Stir in spinach and a pinch of salt; cook until spinach is wilted and tender, about 30 seconds.  Remove skillet from heat.  Lightly grease 4 small ramekins.  For each ramekin, spoon in one-fourth of spinach mixture, then sprinkle on 1 tablespoon cheese.  Carefully crack one egg on top of cheese, and then sprinkle with black pepper and a pinch of salt.  Bake until firm, 12-14 minutes.  Let cool for three minutes, then run knife around edge to loosen.

Mix it up:  If you use spinach all the time, try collard or mustard greens in this recipe. You could also substitute cherry tomatoes, cut in half, or mushrooms.

Nutritional Information:  142 Calories; 10g Fat (63.1% calories from fat); 9g Protein; 4g Carbohydrate; 1g Dietary Fiber; 216mg Cholesterol; 188mg Sodium.

Tracker:  1 oz.-eq. Meat, 1/2 cup Vegetable

Individual Chicken Pot Pie

  • 2 tablespoon canola oil
  • 1 onion, diced
  • 4 celery stalks
  • 2 garlic cloves
  • 6 tablespoon unbleached flour
  • 3 cups broth (chicken or vegetable)
  • 1 bag frozen peas and carrots
  • 10 ounces cooked chicken, chopped
  • Ready-made pie crust
  • Salt and pepper

Heat oil in large stockpot over high heat.  Add the onion and celery and cook until soft.  Add the garlic and cook one minute more.  Add the flour and stir it in with a spoon until well blended, about two minutes.  Add the broth a little at a time and stir, scraping the pan.  Simmer until the filling has thickened.  Stir in the peas and carrots and the cubed chicken.  Season the filling to taste with salt and pepper.  Set the filling aside to cool slightly.  Set out six ramekins.  On a lightly floured surface, roll out the pie dough and cut it about 1/2 inch larger than the ramekins.  Spoon the filling into the ramekins just below the rim.  Cover with pie dough and crimp the edges.  Place the ramekins on a baking sheet and bake them for about 20 minutes or until the crust is golden brown and crisp.  Remove from the oven and serve.  Serves 6

Mix it up:  Don’t have a bag of peas and carrots?  Use frozen spinach instead, chopped into small pieces.

Nutritional Information:  384 Calories; 17g Fat (39.7% calories from fat); 21g Protein; 37g Carbohydrate; 4g Dietary Fiber; 41mg Cholesterol; 1077mg Sodium.

Tracker:  2 oz.-eq. Meat, 2 oz.-eq. Grain, 1/2 cup Vegetable

Recipes and Hacks taken from Healthy Happy Cooking, found in the First Place 4 Health online store.